Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

Conditions: Windy and cool. PAX: Four FNGs: None DR PAX: None Warmarama SSH – 30TTT – 12Baby Arm Circles – 12 Each WayHillbilly Walkers – 15 Mosey around pond. The Thang Coupon Time – Dora with coupons: Merkins x 100KB Swings x 200Overhead Press x 300Squats x 400Curls x 500 Mary Dealer’s Choice (IC): Flutter Kicks, Banana/Supermans, Freddy Mercurys, WIIs COT YHC has a lot of friends going through a lot of rough times right now. Encouraged the PAX to remember what is important in life. Don’t get bogged down with the business of just trying to make it through…

Conditions: Not bad PAX: 5 Warmarama SSH – 30Arm Circles  – 15 Front and BackImperial Walker – 15TTT – 15 Indian Sprint around the lake and finish at the parking lot. The Thang 21s: In honor of the Quad-P for October (Merkins for those of you that missed it) we did 21s. Start at one end of the parking lot, sprint to the other and do 20 Merkins. Sprint back and do 1 Big Boy. Rinse and repeat in descending/ascending order until you get to 1 Merkin and 20 Big Boys. Mosey to the picnic tables for Mary. Mary American…

Conditions: Dark & 70 PAX: 5 FNGs: None DR PAX: None Warmarama SSH (IC) – 20Arm Circles (IC) – 10/10 The Thang Iron PAX Week 4 – “Sugar’s Pick Your Poison” 100 Merkins -OR- Squats>> 100 yd & back coupon carry*100 Coupon Swings -OR- Bonny Blairs (1 leg/rep)>> 100 yd & back coupon carry*100 Coupon Thrusters -OR- Traveling Lunge (1 leg/rep)>> 100 yd & back coupon carry* 3 Rounds, for time. *100 Yds = around corner past flagpole to sidewalk. The PAX performed admirably: Gunner29:05Marvel34:04MOAB40:29Sooie40:47Spoke41:36 Mary Absolutely no time or energy for it. COT A Song of Ascents. Of David.Behold,…

Conditions: Dark PAX: 7 FNGs: None Warmarama 25 SSHs IC10/10 Arm Circles IC16 TTT15 Imperial Walkers IC15 Mountain Climbers Indian run around the lake and end at the tennis courts. The Thang Dora: 100 Merkins, 200 Big Boys300 Carolina Dry Docks400 Squats Mosey to the picnic tables. AMRAP: Crab walk to the bike racksCurls w/CouponOverhead Press w/CouponBurpeesSteps UpsDipsLBCs COT What is your mission? Decide what is your mission in this world is and make sure that everything in life is in pursuit of that mission. Moleskin Most were relieved to not have to do the Iron PAX from Tuesday again.Those…

F3 IronPAX kicked off this morning in F3 Hampton Roads. YHC recorded results and will be relaying them to https://f3greenwood.com/ironpax-form/. The Thang: Warmarama: Side Straddle Hops x20 In Cadence (IC) Through-the-tunnels x15 ICImperial Walkers x15 IC “Loredo” Six rounds for time of: 24 Squats 24 Merkins 24 Walking lunge steps (each leg) Run 400 meters Mosey to the Flag. Circle of Trust (COT): Count-o-ramaNameramaProv. 27:17 “Iron sharpens iron, and one man sharpens another.”History of IronPAX challenge and how it pushes all of us to go just a little bit harder. We “sharpen” each other within our region and across the…

Conditions: As Musket put it: dark. PAX: 11 PAX strong FNGs: None, unless you count Guinea Pig who only joined halfway through Tuesday’s boot camp. DR PAX: None. Warmarama SSH – 25Arm Circles – 10/10Imperial Walkers – 15TTT – 10Burpees OYO – 5 Mosey to rear parking lot of Food Lion, long way. The Thang Ladder: PAX performed 20 reps of each of the following exercises, then run down to second speed bump and back, then add next exercise to previously performed level/s: Johnny DramaAmerican HammerReverse LungeMerkinBig BoyOverhead ClapBurpee Mary Elevens: Crunchy Frogs / WWIIs Mosey to the flags the…

Conditions: A little muggy, but at least we avoided the sprinklers this morning. PAX: 10 Strong FNGs: None DR PAX: None Warmarama (IC) Michael Phelps – 16Through the Tunnel – 16Arm Circles – 15/15Mountain Climbers – 20 4 ct.Emperial Walkers – 15 Mosey to tennis court. The Thang Plank Snake: Each PAX is in plank position and the person at the end bear crawls through everyone to the front. Repeat until we have made it all the way around the court. Dora: One PAX SSH while the other does suicides with an exercise and then switch: Merkins 10 each lineSquat…

Conditions: Pretty dang close to sunny & 75, for once PAX: 9 FNGs: Ladies Man (Brett) DR PAX: None Warmarama (IC) SSH – 25Through the Tunnel – 15Arm Circles – 10/10/10Toy Soldiers – 15Burpees OYO – 5 Mosey to the rear grocery store, long way. The Thang Partner up. One partner does AMRAP of the following exercise, other does suicide sprints (or more of a mosey) to each speed bump, down to the third one. MerkinAmerican HammerLungeLBC Short break, rinse and repeat with the following exercises: BurpeeSquat Mosey to the clubhouse. Mary Dealer’s Choice resulted in: XOsWWIIsFlutter KicksBoxcuttersClaps COT And…

Back after a 2 week hiatus due to work and was ready to roll! Conditions: 80 and humid. Perfect for sweating. PAX: 5 FNGs: None DR PAX: None Warmarama (IC) Arm Circles – 15/15Merkins – 10 4 ct.TTT – 12SSH – 25Burpees OYO – 5 Indian run around the pond and to the tennis courts. The Thang PAX partner up for a Dora with coupons. One does the exercise while the other paints the lines (1/2 court): Man Makers 50KB Swings 100Overhead Press 150Squats 200Curls 250 Mosey to Planter for 11s Step Ups/DipsMerkins/Big Boys Bear Crawl Hot Potato – Each…

Conditions: Perfect PAX: 5 Warmarama (IC) TTTArm Circles Michael PhelpsEmperial Walkers Mosey to behind Food Lion. The Thang Dora where PAX pair up (odd number so one set of three) and one PAX runs the ladder of speed bumps and does a series of exercises while the other hangs back and does a different series of exercises, swapping after each bump. Ladder 1 – 5 bumps x 5 Burpees each / Partner does SSHLadder 2 – 4 bumps x 10 Merkins each / Partner does Mountain ClimbersLadder 3 – 3 bumps x 15 Squats each / Partner does LungesLadder 4…

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